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112516

23
Nov

112516

Crossfit Garage – CrossFit

Metcon

7 Up (Time)

10 rds:

7 Sumo DL high pull 95/65

7 Front Squats 95/65

7 Push Jerks 95/65

Accessory Work

Rotator Cuff exercises

3×10 Side lying dumbbell External Rotation (use a bench) light weight

3×10 Dumbbell shoulder Horizontal abduction (use a bench) light weight

3×10 Resisted shoulder internal rotation (use band on rig)

Weightlifting

Team Total SDLHP FS PJ (Total Weight)

Metcon

Metcon (Time)

In teams of 3

10 burpees

300 m Lunge

10 burpees

100 m partner

10 burpees

300 m stone carry

10 burpees
All burpees must be done as a team!

Lunges and both carries can be broken up any way you can.

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